Archive for the ‘seitan’ Category

I have a question about wheat gluten- (also known as”wheat meat” or seitan).

I haven’t been able to find any nutritional content information regarding this type of meatless product. What are the calorie and protein content? What about B vitamin information?

Also, I found a blog which stated seitan contains fiber? Where would the fiber come from?

— Chelsea Wynn
(Location Unknown)

A three-ounce serving (visual reference: a deck of cards) of seitan provides:

90 calories

1 gram of fat

3 grams of carbohydrates

18 grams of protein

It also contains a small amount of iron and phosphorus, and a fair share of selenium.

Since seitan is pure gluten, it does not contain any fiber or B vitamins. The only exception to this rule would be if someone’s home recipe for it also includes whole wheat flour. Even then, though, the amount would be minimal and would not make that particular batch of seitan high in fiber or B vitamins.

I have seen much confusion over seitan all over the Internet. I have seen it referred to as a soy product (it is not), high in fiber (absolutely not), and even an excellent source of vitamin E (in no way, shape, or form).

PS: When buying commercial varieties of seitan (which are commonly marinated in soy sauce), I recommend a 30-second rinse under cold, running water to lower sodium levels.

I want to get your thoughts on Gardein, a faux chicken brand gaining popularity.

The products taste good, but what do you think of them? Healthy or overly processed?

— Bev (Last name unknown)
(Location Unknown)

Gardein — short for “garden protein” — is the latest vegan chicken and beef alternative, available in refrigerated and frozen varieties.

It is essentially a mixture of soy protein isolate, vital wheat gluten (AKA seitan), and, in most products, a melange of whole grains (quinoa, amaranth, millet, and kamut).

I have tasted a few varieties. The buffalo wings were overpowered by the accompanying mouth-burning spicy marinade, but I thought the seven-grain crispy tenders offered both a pleasant texture and flavor.

Gardein falls into the “eat occasionally” category for me, though, mainly because most of the products offer quite a bit of sodium per serving (some of the serving sizes, as with the crispy tenders, can be laughably small).

I am also slightly concerned that part of these products’ fiber content comes from isolated fibers rather than solely whole grains. And, while highly- processed soy protein isolate is not the sole source of protein, it is one of the most prominent ingredients.

For those of you unfamiliar with seitan (pictured to the left, on the right hand side of that stir-fry dish), it is a popular meat substitute made of wheat gluten. Its consistency is chewy without being gummy and very much akin to a chicken breast.

From a nutritional standpoint, it is a great lean protein — very low in fat (2 to 3 grams for a 3 ounce serving), high in protein (18 to 20 grams per serving), and high in iron (25 – 30 % of the daily recommended intake per serving).

Seitan also offers 3 to 4 grams of fiber and approximately 8% of the calcium recommended daily amount in a three ounce serving.

Supermarkets like Whole Foods and Trader Joe’s sell it, as do many conventional supermarkets in New York City, Los Angeles, San Francisco, Miami, Seattle, and Chicago. It is often located near produce, alongside tofu.

The following recipe is not only healthy, I can also say I have served it — with much success! — to people who would scoff at eating meat substitutes.

My only condition was that they had to taste the dish without knowing the ingredients, and tell me their honest opinion.

I’m happy to say that a few minutes later I had a handful of carnivores asking me where they could get “this stuff”!

This meal is extremely heart-healthy — three quarters of its fats are of the monounsaturated kind, the absolute best for cardiovascular health!

That being said, if you are interested in a lower-fat variety containing less calories, only include half an avocado, rather than a whole one. This results in 80 less calories and takes away seven grams of fat (as well as three grams of fiber, so be sure to throw in an extra vegetable like broccoli or shredded carrots to make up for that!)